NTBB's journey to gaining strength (advice welcome)

[smilex153]

great job man, good luck in the OBF

[NorthTexasBB]

Max Effort Deadlifts

Dynamic Warmup
5 x 135
5 x 135
3 x 225
1 x 285

Working Sets:
4 x 340
3 x 345
1 x 350


Accessory Work:

Front Squats: 3x5 185
Good Mornings: 3x8 85

[NorthTexasBB]

Bench Press


Dynamic Warmup
Bar x 8
Bar x 8

Wide Grip Pause Bench
135 x 5
140 x 5
145 x 4

Standard Grip Pause
135 x 3
135 x 3
135 x 3

Accessory:

DB Incline:
45 x 5
55 x 5
55 x 5

Tricep Pushdown: 2x8 140

[MadDogMalesh]

Bench Press


Dynamic Warmup
Bar x 8
Bar x 8

Wide Grip Pause Bench
135 x 5
140 x 5
145 x 4

Standard Grip Pause
135 x 3
135 x 3
135 x 3

Accessory:

DB Incline:
45 x 5
55 x 5
55 x 5

Tricep Pushdown: 2x8 140

So did you stop with 531 then?

(1,111)

[NorthTexasBB]

So did you stop with 531 then?

(1,111)

ya, I joined a new strongman/PL gym and they are going to come up with a workout to help me with my goals (doing strongman) so I see them on Friday so right now I am just doing workouts to try and increase overall strength.

Stopped by there today and did some front squats/back squats and log presses....love the log press.



Front Squats:

135 x 5
155 x 5
195 x 5
195 x 5
195 x 5
205 x 3

Back Squats:
135 x 5
135 x 5
225 x 3
285 x 3
285 x 3
285 x 3
225 x 3
135 x 3


Log Press:

60 x 5
90 x 5
100 x 5
110 x 5
120 x 5
120 x 5
110 x 5
90 x 5

Log Cleans:
90 x 3
110 x 3
120 x 3
135 x 2
135 x 2
135 x 2
120 x 2
110 x 2
90 x 2

[NorthTexasBB]

Little bit of everything today...did deadlifts in the morning and just got back from Push press and front squats.



Deadlifts:
135 x 5
135 x 5
225 x 3
285 x 1
335 x 2
350 x 2
355 x 1
315 x 1

2 rounds 5 tire flips for time (unsure of weight)


Afternoon:

Push Press:
135 x 2
140 x 2
160 x 2
170 x 2
170 x 2
170 x 2
180 x 1
180 x 1
155 x 5

Front Squats:
155 x 5
185 x 3
205 x 3
215 x 2
225 x 2
225 x 2
235 x 1
235 x 1

Seated Press: 2x8 35's
Face Pulls: 2x8 100
Front squats were easy so I just called it after that.

[NorthTexasBB]

Just started my new program created by the owners of Authentic Strength, a new gym I go to and got to work with Johnny Mays a former Powerlifter and they really know how to kick my ass and get both my conditioning and strength up.


Foam Rolling and general stretching

Muscle Activation Pre-Work

Circuit - 3 Rounds:
Band Pull aparts x 15
Straight Leg Sit-ups x 15
KB Swings x 15
1 Leg Hip Bridges x 10

I was already exhausted by just the pre work LOL...

General Warm-up:

Hang Cleans: 1 minute rest between sets

95 x 5
95 x 5
95 x 5
95 x 5

Main Work Sets: Alternate between front and bench per set, 3 minutes rest

Bench Press:
95 x 15
135 x 3
175 x 1
155 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 4 (missed 5th)

Front squats:
135 x 3
225 x 3
235 x 3 (missed 4th)
225 x 4 (missed 5th)
215 x 5
215 x 5
215 x 5
215 x 5
215 x 4 (missed 5th)

Finisher Circuit: 3 rounds
1 Leg RDL x 8 (KB)
Lat Pulldown x 10
Bar Rollout x 8

Only made it 1 round and felt light headed so he called it.


Comments: Overall this was the best/worst workout I have had. It was the worst because it showed me my conditioning is atrocious and it was the best because I pushed through to as much as I could do even though I had to dump the bar twice. I fought through and showed that I wont give up on a weight.

[CYTX]

Nice looking workout man. Good job on fighting through it. Your conditioning will get better quick.

[NorthTexasBB]

Nice looking workout man. Good job on fighting through it. Your conditioning will get better quick.

thanks man, thats what Johnny said, If I can stick to the finishers and warmups it will jump up quick. He also encouraged me that the weights I misses wasnt due to strength but just general fatigue and when my conditioning improves all my movements will shoot up.



Right now I got really bad doms everywhere LOL

[NorthTexasBB]

I am really feeling the soreness today in my quads, core, hammies and now arms...god im going to be sore tomorrow.


Stretching/Foam rolls

Pre-Work- Muscle Activation Circuit x 3

Goblet Squats x8 45lb DB
1 arm Farmer walk (KB) 53lbs
Band Side Steps x 12
1 arm waiters carry (KB) 45lbs


Warmup

Hang Snatches - 1 minute rest between sets

75 x 5
75 x 5
75 x 5
75 x 5

Main Sets: Alternating between exercises 3 minutes rest per set

2a: Bulgarian Split squat (DB): 4x8 25lb
2b: DB Rows: 4x8 60lbs
Rest
3a: Push Press:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 4 (missed 5th)

3b: Reverse Hypers: 5x10 90lbs

[NorthTexasBB]

Foam Roll/Stretching

Pre-Work Muscle Activation Circuit x 3

Band Pull Aparts x 15
Straight Leg Situps x 12
KB Swings x 10
1 Leg hip bridges x 10

Warmup:

Hang Cleans: 4x5 95

Working Sets - 3min rest between sets alternating exercises

2a: Deadlifts
135 x 5
225 x 3
315 x 1
345 x 5
345 x 4
345 x 3
345 x 2
345 x 2

2b: DB Bench
30 x 8
35 x 8
40 x 8
45 x 8
45 x 8
45 x 8
45 x 8
45 x 8

3a: KB Push Press 3x6 45lb
3b: Pistol squats off box: 3x6

Conditioning:

20 yard prowler pushes: 5x100lbs

[NorthTexasBB]

Foam Rolling and general stretching

Muscle Activation Pre-Work

Circuit - 3 Rounds:
Band Pull aparts x 15
Straight Leg Sit-ups x 15
KB Swings x 15
1 Leg Hip Bridges x 10



General Warm-up:

Hang Cleans: 1 minute rest between sets

95 x 5
95 x 5
95 x 5
95 x 5

Main Work Sets: Alternate between front and bench per set, 3 minutes rest

Bench Press:
95 x 10
115 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Front squats:
135 x 5
185 x 3
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5


Finisher Circuit: 3 rounds
1 Leg RDL x 8 (KB)
Lat Pulldown x 10
Bar Rollout x 8

Finished 2 rounds

[NorthTexasBB]

Stretching/Foam rolls

Pre-Work- Muscle Activation Circuit x 3

Goblet Squats x8 25lb DB
1 arm Farmer walk (KB) 53lbs
Band Side Steps x 12
1 arm waiters carry (KB) 45lbs


Warmup

Hang Snatches - 1 minute rest between sets

75 x 5
75 x 5
75 x 5
75 x 5

Main Sets: Superset between exercises 3 minutes rest after

2a: Bulgarian Split squat (DB): 4x8 45lb
2b: DB Rows: 4x8 65lbs

3a: Push Press:
155 x 5
155 x 5
155 x 5
155 x 4 (missed 5th)
155 x 4 (missed 5th)

3b: Reverse Hypers: 5x10 90lbs



Comments: Was exhausted by the end of the first wave of super Sets that I think it messed up my main set. Next week Im switching it around and doing push press first thing.

[NorthTexasBB]

Time to bump this and get back to work


Been almost a year of non-existant lifting due to injury/rehab then re-injury so hopefully now I have that behind me only to find out all my previous gains are gone and I gained 20lbs of fat....AWESOME....not.



I had two surgeries this past year, one on my shoulder because I began to have constant dislocations doing mediocre work and what was termed as "chronic shoulder instability"

Second surgery was to repair my Achilles tendon which I injured as a child, re injured in the Military, and then re injured again this past winter....



Not such a fun last year which I now have to take even more slow with my progress so I'll be doing SS again in hopes of putting on my strength without any negative side effects

[NorthTexasBB]

10/24/2011


Squat: 3x5 175
Press: 5x3 95
DB Rows: 3x10 60

[NorthTexasBB]

10/26/2011


Squat: 3x5 180
Bench: 3x5 105
Deadlift: 1x5 185